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09.03.2014

Main – CrossFit

Warm-up

3 Rds:
5 Box Jump From Seat
5/5 KB Clean & Press
10 T2B
200m Run

Weightlifting

A): Back Squat to Box [as close to parallel as possible] (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

B): Shoulder Press (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )

Metcon

Mixed Modal Aerobic

Metcon (3 Rounds for reps)

3 Rounds:
AMRAP in 3:00
A1: 10 Cal Row
A2: Push Press 95/65#
Rest 1:30

Skill

• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag @ 90/45#

Clean from blocks [above knee] (3-3-3-3-3)

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